GETTING STARTED

Do you want to start your journey today? You can. By addressing three simple things, nutrition, sleep, and exercise. Don't worry, we'll start with some basics in those three areas to get you started today.

 

NUTRITION

What? When? How much?

As the saying goes, you are what you eat. Literally. You've also heard, garbage in, garbage out.  Also true.  So let's start with the WHAT. If you want to see results quickly to not only how you feel, but how you look, start by eliminating all processed foods and sugar. What does that look like? If it comes in a box or needs to be microwaved, don't eat it. Eat whole foods, real food. That means stick to fresh vegetables, fruits, and high-quality protein such as grass-fed beef and wild-caught fish. Remove all fruit juices, sugary drinks and most importantly, soda. To step it up a notch, remove all bread and pasta. 

Now for the When. Cut back on snacking throughout the day, and introduce intermittent fasting.  We all fast to some extent while we sleep at night. To improve your body's ability to restore and enter into a fat-burning mode, eat an early dinner, and stop eating two hours before you go to bed.  In the first week, postpone your first meal by an hour, and each week thereafter try to add an hour. For example, if you normally eat breakfast at 7am, don't eat breakfast until 8am. To see results quicker, skip breakfast all together and make lunch your first meal of the day. By modifying your eating windows and removing complex carbohydrates like pasta and bread, you will begin sending signals to your body to transition to burning fat for fuel instead of carbohydrates.

How much? This is the third leg of the stool. Most of us simply eat too much at every meal.  We also tend to eat too quickly during a meal.  This doesn't give your bodies adequate time to tell our brain that we are full.  By the time our brain gets the signal, it's too late.  So start your meal with 6 six deep breaths, and then eat slowly, enjoying every bite. Begin practicing the discipline of stopping before you feel full.